w SuperFoods For Women
Every bite of these foods is rich in nutrients, and they are some of the most stress-free edibles on earth because they re easy to find and prepare. Plus, they taste delicious together. Meet Your 10 New Best Friends 1 Baby carrots (washed and bagged) 2 Black beans (canned, low-sodium) 3 Broccoli florets (washed and bagged) 4 Brown rice (instant) 5 Feta cheese (crumbled) 6 Kale (washed and bagged, tough stems removed) 7 Pork tenderloin 8 Red onions 9 Tilapia (skinless fillets) 10 Tomatoes (diced and canned) The beta-carotene in carrots improves vision especially night vision. The darker a bean s seed coat, the more antioxidants it delivers, making the black variety the reigning champ. Black beans are also loaded with fiber, folate, and magnesium. High in vitamin C and fiber, broccoli contains diindolylmethane and selenium, two nutrients that ward off cancer. Brown rice has three times the fiber of white. And the outer layer, called the bran, has been linked to lower blood pressure. For a change, you can sub in quinoa. You get 370 mg of bone-building calcium in just a 4 oz serving of this savory, relatively low-fat cheese. This leafy green has been found to protect against breast and ovarian cancers and contains carotenoids, which reduce the risk of cataracts. At just 140 calories for 3 oz, pork is a great source of lean protein, vitamin B6, thiamin, niacin, and phosphorous, a mineral every cell in your body needs to function. These are bursting with chromium, a trace mineral that protects against diabetes by boosting cells response to insulin. They re also rich in quercetin, an antioxidant that may help prevent cancer. This fish is a great source of phosphorous and niacin, which keep your digestive system, skin, and nerves healthy. This fruit is high in vitamin C, with a bonus of powerful antioxidants that may help fight cancer and cardiovascular disease 2
Easy Ways to Eat Great We masterminded these recipes so that leftovers from the first two recipes can be used to create the other two recipes later in the week. That means more free time for you to hit the gym, write that novel, or just lounge on the couch watching Top Chef. Store leftovers in the refrigerator for up to 3 days to use in: + Mediterranean Tilapia & Rice Salad + Savory Black Bean Cakes Cook time: 15 minutes 3 Tbsp minced red onion 1½ Tbsp minced baby carrot 2 tsp canola oil ¾ tsp thyme ¾ c instant brown rice 1¼ c chicken broth 1. In a saucepan, combine onion, carrot, oil, thyme, and salt to taste. Cook, stirring, over medium heat until sizzling, about 2 minutes. Add rice. Stir to coat with seasonings. Add broth. Bring to a boil. Reduce heat and cover so mixture just simmers. Cook for 12 minutes. 2. Remove from heat and set aside for 5 minutes. Fluff with fork. Per serving: 188 calories, 6 g fat (1 g saturated), 126 mg sodium, 29 g carbs, 2 g fiber, 6 g protein Herb-Crusted Pork Tenderloin Wrap the remainder tightly in plastic and refrigerate for up to 3 days or freeze for up to 3 months to use in: + Pork Fried Rice & Vegetables + Chinese Pork & Rice Soup + Carolina Pork BBQ Wraps + Pork & Black Bean Chili Prep time: 15 minutes Cook time: 35 minutes 1 lb pork tenderloin 2 tsp olive oil 1 tsp sage 1 tsp thyme ½ tsp minced garlic ¼ tsp ground black pepper 1. Preheat oven to 375 F. 2. Cover a small baking sheet with aluminum foil. Place pork on pan. Drizzle oil over pork; sprinkle with sage, thyme, garlic, salt to taste, and pepper. Rub to coat evenly with seasonings. 3. Roast until instant-read thermometer inserted in center registers 155 F and the juices run clear, about 30 to 35 minutes. Let stand for 10 minutes before slicing. Per serving: 160 calories, 6 g fat (2 g saturated), 93 mg sodium, 0.5 g carbs, 0 g fiber, 24 g protein 3
Herb-Topped Tilapia Wrap the remainder tightly in plastic and refrigerate for up to 3 days or freeze for up to 3 months to use in: + Mediterranean Tilapia & Rice Salad Cook time: 10 minutes 4 Tbsp bread crumbs 1 tsp oregano ½ tsp minced garlic 2 Tbsp olive oil 4 tilapia fillets (5 oz each) 4 lemon wedges for garnish 1. Preheat oven to 375 F. 2. Coat a small baking pan with cooking spray. In a small bowl, combine bread crumbs, oregano, garlic, and salt to taste. Drizzle half of oil over tilapia. Rub to coat. Sprinkle on bread crumb mixture. Rub to coat evenly. Place in baking pan. Drizzle with remaining oil. 3. Bake until tilapia is cooked through, about 10 minutes. Serve with lemon. Per serving: 205 calories, 8 g fat (2 g saturated), 173 mg sodium, 5 g carbs, 0.5 g fiber, 27 g protein Savory Black Bean Cakes Prep time: 12 minutes Cook time: 5 minutes 1 c canned black beans, rinsed and drained ¼ c cold leftover ¼ c bread crumbs 2 Tbsp finely chopped cooked broccoli 1 egg white ½ tsp minced garlic ¼ tsp paprika 4 tsp crumbled feta cheese 1. In a food processor bowl fitted with a metal blade or in a blender in two batches, combine beans, rice, bread crumbs, broccoli, egg white, garlic, paprika, and salt to taste. Pulse until mixture is coarsely ground and sticks together, about 12 times. Divide into four half-inchthick patties. 2. Heat a skillet on medium-high for 1 minute. Away from the stove, coat the skillet with cooking spray. Cook patties until browned, about 2 minutes per side. Sprinkle on feta. Cover pan and reduce heat to low until cheese melts, about 1 minute. Per serving: 102 calories, 2 g fat (1 g saturated), 282 mg sodium, 18 g carbs, 4 g fiber, 6 g protein Sides That Complete the Meal Use the 10 superfoods to create delicious, healthy salads and vegetable dishes. Pork Fried Rice & Vegetables Cook time: 5 minutes 1 egg 2 Tbsp chicken broth or water 1 tsp soy sauce ½ tsp grated fresh ginger 2 tsp canola oil ½ c crosswise-sliced broccoli florets 1 c cold leftover ½ c finely diced leftover Herb-Crusted Pork Tenderloin ¼ tsp sesame seeds, toasted 1. In a bowl, whisk egg, broth, soy sauce, and ginger. Set aside. 2. Heat a nonstick skillet on medium-high. Add oil and cook for 30 seconds. Add broccoli. Cook, tossing, for about 2 minutes. Add rice and pork. Cook, tossing, for about 1 minute. 3. Reduce heat to medium. Scrape rice to sides, making a well in center of pan. Pour egg mixture in well. Cook, stirring until egg is scrambled, about 2 minutes. Sprinkle with sesame seeds. Per serving: 314 calories, 15 g fat (2 g saturated), 324 mg sodium, 30 g carbs, 3 g fiber, 16 g protein 4
Mediterranean Tilapia & Rice Salad 1 Tbsp olive oil 1 Tbsp vinegar 1 c crumbled leftover Herb-Topped Tilapia 1 c cold leftover 1 c broccoli florets, cut into small pieces ¼ c chopped jarred roasted red peppers 2 Tbsp crumbled feta cheese In a mixing bowl, whisk oil, vinegar, and salt and pepper to taste. Add tilapia, rice, broccoli, red peppers, and cheese. Toss to mix. Per serving: 298 calories, 16 g fat (3 g saturated), 414 mg sodium, 21 g carbs, 3 g fiber, 19 g protein Chinese Pork & Rice Soup Prep time: 5 minutes Cook time: 15 minutes 1 Tbsp canola oil 1 tsp minced garlic 1 tsp grated fresh ginger 1 c finely sliced kale leaves ¼ c instant brown rice 2 c chicken broth 1 c thin strips of leftover Herb-Crusted Pork Tenderloin 2 Tbsp slivered jarred roasted red peppers 1 tsp sesame seeds, toasted 1. In a large saucepan, combine oil, garlic, and ginger. Cook, stirring, over medium heat until fragrant, about 1 minute. Add kale. Cook, stirring, about 2 minutes. 2. Add rice and broth. Bring almost to a boil. Simmer for 8 minutes. 3. Stir in pork and peppers. Simmer for 2 minutes. Serve sprinkled with sesame seeds. Per serving: 257 calories, 13 g fat (2 g saturated), 173 mg sodium, 16 g carbs, 1 g fiber, 19 g protein Carolina Pork BBQ Wraps Prep time: 5 minutes Cook time: 6 minutes 2 tsp canola oil 3 thick slices red onion 10 thin slices (4 oz) leftover Herb-Crusted Pork Tenderloin 1 Tbsp wine vinegar ½ tsp sugar Pinch of red pepper flakes 2 9-inch whole wheat tortillas, warmed 1. Preheat a skillet on medium. Add oil and heat for 1 minute. Add onion and salt to taste. Toss. Cover and cook, tossing occasionally, until softened, about 5 minutes. Reduce heat if onions are browning too quickly. 2. Meanwhile, stack pork slices and cut into shreds. Add pork, vinegar, and sugar to the onion. Season with pepper flakes. Top tortillas evenly with onion-pork mixture. Roll into tubes. Per serving: 254 calories, 10 g fat (1 g saturated), 279 mg sodium, 25 g carbs, 4 g fiber, 15 g protein Pork & Black Bean Chili Cook time: 35 minutes 2 tsp olive oil ¼ c chopped red onion 2 tsp minced garlic 1½ tsp chili powder 1 can (15 oz) diced tomatoes, pureed in blender 1½ c chicken broth 1¼ c chopped leftover Herb-Crusted Pork Tenderloin 1 c drained and rinsed canned black beans 4 tsp sour cream, for garnish 1. In a saucepan, combine oil, onion, garlic, chili powder, and salt to taste. Cook, stirring, until softened, about 5 minutes. Add tomatoes, broth, pork, and beans. Bring to a boil. 2. Simmer, stirring occasionally, for 30 minutes. Divide among four bowls. Garnish each with 1 teaspoon sour cream, if desired. Per serving: 186 calories, 6 g fat (1 g saturated), 489 mg sodium, 15 g carbs, 4 g fiber, 17 g protein 5
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